Mostly genetic and/or conditioning. I'm sitting at about 7&#37; and I can't see my lower two fully. If you can't see them, it's probably because of your BF%. There are professional bodybuilders in contest shape who don't have the lower two abs.

how can i get bigger legs? ive been working out for about 2 months now (on and off), and i have seen results in my upper body (size + strength), but not really in my lower body. my legs are definitely getting stronger, but they dont seem to grow very much. i do calf raises, squats, and lunges. i take whey protein 3x a day.

anything else i can do? do different exercises? should i just be patient?

To the poster above about the legs. Impressive legs take alot of time for most lifters, unless you have great "wheel"genetics. It's taken me about 3 solid years of training legs consistantly to get quads and hams I wanted. Just keep in that squat rack and make sure u have good form, ass to the floor or as close as you can get. Too many dudes stay rackin up the bar and doin quarter rep squats. Wont get nowhere doin that.

And to all the ab questions, your abs are about 80% nutrition-at least. Since they are directly related to your bf%. No matter how many crunches or ab workouts you do they wont show unless the fat on top of them is gone. PERIOD. And fyi doin crunches or ab excercises wont spot reduce the fat. Your eating will.

To the poster above about the legs. Impressive legs take alot of time for most lifters, unless you have great "wheel"genetics. It's taken me about 3 solid years of training legs consistantly to get quads and hams I wanted. Just keep in that squat rack and make sure u have good form, ass to the floor or as close as you can get. Too many dudes stay rackin up the bar and doin quarter rep squats. Wont get nowhere doin that.

And to all the ab questions, your abs are about 80% nutrition-at least. Since they are directly related to your bf%. No matter how many crunches or ab workouts you do they wont show unless the fat on top of them is gone. PERIOD. And fyi doin crunches or ab excercises wont spot reduce the fat. Your eating will.

Eat 5-6 times a day..for every pound you weigh get a gram of protein. If you do that, you will become strong. Also if you dont know how to do his workouts, just read it and on youtube write "defranco <insert workout name>" and you see people at his gym doing it..or just type the workout name and you see normal dudes doing it..all the same. Get strong and big brotha

Eat 5-6 times a day..for every pound you weigh get a gram of protein. If you do that, you will become strong. Also if you dont know how to do his workouts, just read it and on youtube write "defranco <insert workout name>" and you see people at his gym doing it..or just type the workout name and you see normal dudes doing it..all the same. Get strong and big brotha

Has anyone ever tried, read or know of anyone who has tried like a "Internal Cleansing" or just simplying cleaning out your intestines/colon? Kind of been feeling sluggish like I lost energy and been feeling sick quite a bit. Someone told me that it could mean I need a cleaning haha. Anyone ever tried cleaning yourself out? Just wondering.

Anyone recommend any boosters to help speed up weight loss? I've only lost 4lbs in the past 10 days and although thats good (I think), I'm not too satisfied. I'm still going at it though till I get to where I want to get (around a loss of 20 lbs). Diet is fairly strict and exercise is purely cardio till I move back (the 26th) and then I'll be incorporating weight lifting.

Question to the peeps that use Gold Standard Whey Protein, does it come with a scoop to measure your shit? cause i bought some no name brand whey protein from walmart and it didn't come with a scoop so shit is hard to measure out.

Question to the peeps that use Gold Standard Whey Protein, does it come with a scoop to measure your shit? cause i bought some no name brand whey protein from walmart and it didn't come with a scoop so shit is hard to measure out.